Comparing Nutrients in 5 ounces Raw Sulfured Dried Apricots VS Apricots, canned, heavy syrup pack, without skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Apricots, canned, heavy syrup pack, without skin, solids and liquids	2%	1%	97%

Macro Nutrients

	Raw Sulfured Dried Apricots	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Recommended Dietary Allowance
Energy	11.8% 342kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	104% 75.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	24.4% 17.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	28.3% 255μg	9.76% 88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	10.2% 0.092mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	47% 3.77mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	3.14% 0.072mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.4% 101mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	1.2% 43.8g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apricots VS Apricots, canned, heavy syrup pack, without skin, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Sulfured Dried Apricots versus 5 oz of Apricots, canned, heavy syrup pack, without skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Sulfured Dried Apricots vs Apricots, canned, heavy syrup pack, without skin, solids and liquids:

• 5 ounces of Raw Sulfured Dried Apricots have 2.9 times more Vitamin A, 3.2 times more Vitamin B2, 6.2 times more Vitamin B3, 5.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 5 times more Vitamin B9 than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• While 5 oz of Apricots, canned, heavy syrup pack, without skin, solids and liquids contain 2.8 times more Vitamin C than Raw Sulfured Dried Apricots.
• 5 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin C
• 5 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Sulfured Dried Apricots as well as Apricots, canned, heavy syrup pack, without skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Sulfured Dried Apricots vs Apricots, canned, heavy syrup pack, without skin, solids and liquids:

• 5 ounces of Raw Sulfured Dried Apricots have 6.1 times more Calcium, 5.3 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 4.6 times more Manganese, 5.5 times more Phosphorus, 8.7 times more Potassium and 3.9 times more Zinc than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• While 5 oz of Apricots, canned, heavy syrup pack, without skin, solids and liquids contain 2.5 times more Water than Raw Sulfured Dried Apricots.
• 5 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Sulfured Dried Apricots have 2.9 times more Energy, 2.9 times more Carbohydrate, 4.6 times more Fiber and 6.6 times more Protein than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• 5 ounces of Apricots, canned, heavy syrup pack, without skin, solids and liquids provide inadequate amounts of Protein
• Both Raw Sulfured Dried Apricots as well as Apricots, canned, heavy syrup pack, without skin, solids and liquids provide inadequate amounts of Omega 6 in five ounces.